Should You Start Your Morning With a Shot of Olive Oil? Experts Weigh In

When it comes to health "hacks," it's all about weeding out the good from the not so good. Here's a cheat sheet for ya:" Cold plunges are awesome, hemorrhoid cream for undereye bags low-key works, colostrum smoothies are hit or miss, and GLP-1 supplements are generally not worth your time or money. But lately, influencers are preaching that shots of extra virgin olive oil are the ultimate hack to maintaining peak digestive health. So where does that fall on the list?

Personally, I'm not dying to rip a somewhat-slimy shot of olive oil, but as someone who's on an everlasting quest to optimize their digestion, the trend is honestly intriguing. One TikToker says that a daily shot of olive oil has been a "transformative practice" for her gut health journey, while another claims "it gives my body a kickstart."

So does a daily shot of olive oil deserve a spot in your wellness routine? And is it even safe? Here's what three registered dietitians really think about gulping down EVOO.

Aderet Dana Hoch, RD, is a registered dietitian and founder of Dining with Nature.

Avery Zenker, RD, is a registered dietitian at Everflex Fitness.

Maddie Pasquariello, RD, is a registered dietitian and founder of Nutrition With Maddie.

A shot of olive oil isn't necessarily good for you, but it's not bad either. Olive oil, particularly extra virgin olive oil, promotes heart health, regulates cholesterol, calms inflammation, and supports digestive health, but that doesn't mean you need to take a standard 1.5-ounce shot of it, says Aderet Dana Hoch, RD. Why? Because these benefits are just as easily achieved by incorporating olive oil into cooked dishes and balanced meals, she explains.

The oil's healthy monounsaturated fats, antioxidants, and polyphenols (a group of immune-supporting compounds that help fight off infection and disease) also have positive effects of the gut microbiome, while simultaneously supporting brain functioning, skin health, cell membrane integrity, the absorption of fat-soluble nutrients, but again, a straight shot of olive oil is unnecessary to cash in on these perks, says Avery Zenker, RD. In fact, the Dietary Guidelines for Americans only recommends consuming 0.8 to 0.95 ounces of olive oil per day, coursed throughout a variety of meals and dishes. (For context, a standard shot glass measurement is 3 ounces.)

"Healthy fats like those found in olive oil, nuts, olives, avocado, chia seeds, eggs, pumpkin seeds, and fish are beneficial in our diet for a number of reasons, but this doesn't equate to taking shots of olive oil," explains Maddie Pasquariello, RD. If your goal is to optimize your overall health and improve digestion, it's more important to incorporate regular exercise, limit ultra-processed foods, and eat a diverse diet full of fruits, veggies, and a variety of healthy fats, she says. "To me, if you're participating in this trend, you're missing the point a bit."

Olive oil essentially lubricates the bowels, so too much of a concentrated amount can lead to uncomfortable gastrointestinal distress such as diarrhea, nausea, or indigestion, Zenker says. People prone to acid reflux and those with gallbladder issues should also steer clear of this trend since high-fat foods, olive oil included, can exacerbate symptoms and cause gallbladder complications, she explains.

And though olive oil is considered a pure, healthy fat source, a shot of it is not particularly satisfying or pleasurable, Zenker says. It's also not the most satiating snack even though it contains 376 calories and 43 grams of fat per 1.5-ounce serving, she explains. In other words, the calories don't have any kind of volume to keep you full, nor do they offer a significant source of micronutrients; you're better off snacking on other healthy fats sources like nuts, seeds, fish, and avocado, she says.

Mmmm. . . probably not. A small shot of olive oil is generally safe for most people, but it's definitely not the golden ticket to health, Hoch says. "I advise against consuming foods in isolation, because food is best digested and absorbed as part of whole, balanced meals that include a variety of nutrients."

Pasquariello seconds this, calling daily shots of olive oil "vastly unnecessary," and there is no sound, scientific evidence to support that it's a beneficial trend. "If you're treating these olive oil shots as a panacea for treating any kind of condition or optimizing any aspect of your health, we have no evidence to suggest it's going to be worthwhile," she explains. "I'm not aware of any conditions where doing so would lead to improved health outcomes."

So instead of forcing down an oily shot, Zenker says you're better off incorporating olive oil as part of a variety of meals. Her go-to suggestions to reap the benefits? Mix olive oil into salad dressings or marinades, drizzle over fresh bread, blend into smoothies, or pour atop creamy dips such as hummus and tahini. It may not make for a buzzy social media post, but it's going to be far more healthy.

Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in PS, Women's Health, Cosmopolitan, and elsewhere.